Lifestyle Tips

Quick Healthy Hacks for Your Busy Lifestyle
Written By: Mary Perry, MS, RD, LDN

Written by Mary Perry, MS, RD, LDN
on October 27, 2022

Quiche is a French dish consisting of egg custard in a pastry crust mixed with small amounts of vegetables, meat or seafood. In this recipe we are making it Zoned by ditching the crust and loading up on vegetables and protein. Quiche is a great make ahead meal that can be served warm, hot or cold. It is a great option for a high protein breakfast or a quick and easy lunch or dinner mid-week. To get the full Zone balance, couple it with a side of oatmeal, berries, or lots of non-starchy vegetables. 

Crustless Spinach and Chicken Quiche

Ingredients

  • 8 chicken sausage breakfast links*
  • 1/2 tablespoon extra-virgin olive oil
  • 1 medium zucchini, diced
  • 1 medium white onion
  • 2 cloves of garlic, chopped
  • 8 cups fresh baby spinach, coarsely chopped
  • 3 large eggs
  • 3 large egg whites
  • ½ cup skim milk
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 cup part-skim mozzarella, shredded

*Look for breakfast sausage that has about 10 grams of protein in 2 links and no added sugar.

Directions

  • Step 1

Preheat oven to 375 degrees F.

Step 2

In a large nonstick skillet, heat sausage over medium heat until lightly brown, about 5 minutes. Put on dish and set aside. Next, in the same skillet add olive oil over medium-high heat; swirl to coat the pan. Add zucchini, stirring occasionally, until slightly brown. Add onion and garlic; cook, stirring often, until softened and tender, about 5 minutes. Add back in sausage and combine with other ingredients and then add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.

  • Step 3

Whisk eggs, egg whites, milk, mustard, salt and pepper in a medium bowl. Fold in the zucchini mixture and cheese. Spoon into a 9” pie dish. Bake until set and golden brown, about 50 minutes. Let stand for 10 minutes; slice.

Serves 5

**To get the right Zone balance, couple one slice of quiche with an additional 2 blocks (about 18 grams) of carbohydrate (e.g. 2/3 cup of cooked oatmeal, 1 apple, 1 cup of berries or ~3 cups of non-starchy vegetables).

102022-RecipeQuiche-rec

 

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